Free Guides to Kickstart Your Healthiest Year

🧡 Free Mediterranean Diet Guides for Better Health

Looking to eat healthier, feel better, and live longer — without complicated diets or restrictions? Download our free Mediterranean diet guides to get started with one of the world’s most trusted, science-backed eating patterns.

Whether you're just starting your health journey or looking for practical Mediterranean meal planning tips, these resources are designed to make it easy.

🛒 Mediterranean Diet Shopping List (Free PDF)
Take the stress out of healthy grocery shopping. This free printable shopping list includes all the essential Mediterranean foods — from olive oil and fresh produce to whole grains and pantry staples. Great for meal prep and everyday cooking.

✋ 5 Simple Steps to Start a Mediterranean Diet (Free PDF)
Wondering how to start eating the Mediterranean way? This beginner-friendly guide walks you through five realistic steps to improve your health, boost energy, and enjoy your meals — all without giving up flavor or fun.

❓ What Is the Mediterranean Diet? Includes Recipes (Free PDF)
New to this lifestyle? Learn the Mediterranean diet basics, including what to eat, how it supports heart health and weight balance, and how to make it part of your daily life.

✅ Download Your Free Mediterranean Diet PDFs Today
Each guide is completely free and packed with tips to help you eat better, feel your best, and live the Mediterranean way — one step at a time. Download one or grab them all — they’re completely free. No pressure. Just the support you need to eat well, feel better, and live fully.

FREE DOWNLOAD

Free Guide: Mediterranean Diet Shopping List

Ways to use the Ultimate Mediterranean Diet Grocery List:

Change up your typical meal routine and explore a new food each week. Have your kids circle their favorite food from each group and find a recipe that incorporates all of those ingredients. Check out our Recipes for some inspiration on how to prepare these new foods!

We recommend placing it on your fridge or inside your pantry door so you always have a little bit of inspiration by your side!

Free Shopping List

FREE DOWNLOAD

Free Guide: 5 Simple Steps For Better Health

Ways to use the Ultimate Mediterranean Diet Grocery List:

If you are ready to move towards better health, weight, and energy, cut the confusion and get started with five simple, actionable steps to kickstart your Mediterranean Diet journey today.

You can begin to see results right away-- without any stress or confusion.

Free 5-Step Guide

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FREE DOWNLOAD

Free Guide: What Is the Mediterranean Diet?

New to the Mediterranean Diet? This Guide is for you!

The Mediterranean Diet is one of the most well-researched diets in the world. It's been labeled as the "Best Overall Diet" for 6 years in a row, beating out paleo, vegan, keto, and so many more. Research indicates that it can help improve heart health, prevent diabetes, and keep us feeling & looking great as we age.

Grab this free guide to learn more-- includes great recipes to try!

Free Starter Guide

How to Start the Mediterranean Diet for Beginners

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Have you ever wondered, "what do you eat on a Mediterranean Diet"?

Are you looking to live your healthiest, best life but you aren't quite sure where to get started? Sure, you could spend hours combining the internet for information and recipes related to the Mediterranean Lifestyle.

But why do that, when you can grab our handy, easy-to-digest Guide and be up to speed and ready to make changes today!

The more you know about the Mediterranean Diet, the more successful you can be! Our Starter Guide and Recipe Book is NEWLY REVAMPED with the latest research and the most important information that you need, today. It also includes 6 amazing, Mediterranean Diet recipes so you can start cooking right away.

If you are a beginner and you want to start off on the right foot, this is the resource you need. Our starter guide is short and easy to digest, with the latest science and information about a Mediterranean Diet!

Our 5-star recipes are delicious to eat, take under 35 minutes to make, and are easy enough even for a beginner chef to tackle. Written by a Registered Dietitian Nutritionist with a Masters Degree in nutrition.

The Guide Includes:

A Breakdown of the Diet
An Easy-to-understand List of Mediterranean Diet Principles
A Sneak Peek into Some of the Many Well-Researched Benefits
6 delicious, health-promoting recipes, with notes on why the recipe fits within a Mediterranean Diet
Available as an immediate download; no waiting!

Recipes Include:

Color pictures of every recipe, so you know what you will be eating!
Notes for each recipe on why it fits within a Mediterranean Diet (learn as you go)
Main dish meals, best enjoyed for dinner or lunch
One Pan Sweet Potato & Cod, Mediterranean Buddha Bowl, Deluxe Portobello Pizza, Chicken Kabobs, and more

This Guide is perfect to introduce the Mediterranean Diet to:

A beginner who wants to start a Mediterranean Diet

Someone who has been living this way for a while and wants to increase their knowledge
Anyone looking to live a healthier lifestyle

Diners who want amazing, simple, health-promoting recipes

This Recipe Book and Starter Guide on the Mediterranean Diet for Beginners and beyond will provide answers to your starting questions, help you get up to speed quickly & easily, and get you started in the kitchen on the right foot.

This resource pairs well with our Mediterranean Diet Meal Plan, available as a monthly membership or a stand-alone purchase. More about the Mediterranean Diet.

MEDITERRANEAN DIET

Planning & Coaching

We know what it is like to be busy Moms and parents, balancing our careers, taking care of our households, and still wanting to put a healthy meal on the table at night.

Whether you need a hand with your family meal planning, or you just want to take care of your own well-being, we are here for you.

Meal Planning Nutrition Coaching

More About Our Ultimate Mediterranean Diet Shopping List is Loaded with Mediterranean Diet Staples!
Whether you are new to the Mediterranean Diet, or a Mediterranean Diet guru, this Ultimate Mediterranean Diet Shopping List is filled with nutrient dense foods to help guide your grocery store excursion week after week!

You will feel confident knowing your shopping cart is stocked with delicious and nutritious Mediterranean Diet foods including:

Whole grains: rich in fiber and B Vitamins, whole grains are a staple of the Mediterranean Diet.
Beans, nuts, and legumes: provide a variety of healthy fats, fiber, plant-based protein, and essential vitamins and minerals. Nuts ARE a healthy snack to munch on throughout the day!
Fruits and vegetables: from dark leafy greens, to fresh picked berries, there’s no debate that fruits and vegetables should be the heart of our plate. Did you know buying frozen instead of fresh, or those that are in season can help to save you money?
Healthy fats: found in almost every dish of the Mediterranean Diet, extra virgin olive oil is key, but we’ve added a few other healthy fat options to add to your list! Check out some of our sauces and dressing recipes for some inspiration.
Herbs and spices: skip the salt and add more flavor to your meals throughout the week!

Don’t know where to start with your grocery list?

We know your time is valuable and you may not have the time to put a list together before you head out the door, so we put one together just for you!